STRENGTH
RX
Split jerks
6 x 3 reps
(touch and go, make sure to keep
speed and technique)
Scaled
Push press
5 x 10 reps
METCON
RX
12 min AMRAP
3 Ring muscle ups
12 Shoulder to overhead 60/40kg
24 Boxjumps 24/20″
Scaled
12 min AMRAP
Any suitable rmu scaled option
12 Push presses
24 Box stepovers
RX+
12 min AMRAP
3 Ring muscle ups
12 Shoulder to overhead 65/45kg
24 Boxjumps 24/20″